Thread: november 2005 muscle & fitness
11-16-2005, 05:10 PM #1
november 2005 muscle & fitness
anybody conside this chest routine overtraining?
Exercise-ball push-up 2 sets 15, 15 reps
Incline Barbell Press 4 esets Reps 12, 7, 7, 9
Flat-Bench Dumbbell Press 3 sets, 7,7,9 reps
Incline Dumbbell Flye Sets 3 10, 10, 12
Uneven Push-up 2 sets reps 15,15
They say to train the chest once a week.
11-16-2005, 05:16 PM #2
I have always been a firm believer in working Chest twice a week
the pectorals are the only muscle that does not really fire unless directly worked on
where delts , legs, arms, and back almost always get secondary work
11-16-2005, 05:17 PM #3
what about the nervous system? anyways, what about my chest workout? is it overtraining?
Last edited by Akrus423; 11-16-2005 at 05:33 PM.
11-16-2005, 05:45 PM #4
anyways, doesn't it take 48 hours for the nervous system to recover?
11-16-2005, 05:52 PM #5
it seems like its overtraining, for me atleast but i like to work chest twice a week, omega makes an GREAT!! point about how chest NEVER gets ne work other then chest day. I used to do ches tonce a week, similar to a routine liek that, doing 16 sets per workout n ive seen better gains twice a week, doing about 6 sets of chest each workout
11-16-2005, 07:00 PM #6
whats your routine?
11-16-2005, 10:58 PM #7Originally Posted by Akrus423
2-3 sets of pushups for a warmup only
1)Flat Dumbell Flys 4 sets ( no less than 8 reps per set)
2)Incline Dumbell Press 4 sets ( on the heavy end 6-10 reps)
3)Cable Flys 4 sets ( on the lighter end 10-15 reps for burn out and definintion)
11-17-2005, 08:42 AM #8Originally Posted by OMEGA
This is a great routine, Sometimes I do pushups last just to really hit failure and fatigue.
11-17-2005, 09:09 AM #9Originally Posted by singern
I have really simplified things while preserving frequency and enough intensity
my back workout is similar
1) 1 arm dumbell or hammer strength machine row 4 sets 8-12 reps
2) Hammer stength Pull downs 4 sets 8-12 reps
3) Rear Delt machine of slightly bent over laterals 3 sets of 10-15reps
4) mid intensity Stiff Deadlifts not easy but not super intense 4 sets of 10
11-17-2005, 09:19 AM #10
I always use do the med ball pushups to warmup. It works all the muscles used for pressing. I also do the uneven pushups at the end of the workout. really gives that good pump
11-17-2005, 09:30 AM #11Originally Posted by Cdub
Never heard of this one, can you explain the exercise
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